Easy Cast Iron Spinach and Feta Frittata – Perfect for Brunch or Meal Prep

This Cast Iron Spinach and Feta Frittata is a simple yet satisfying dish that’s perfect for breakfast, brunch, or a light dinner. Tender spinach, tangy feta cheese, and fluffy eggs come together in a perfectly cooked frittata with a golden crust. Made right in a cast iron skillet, it’s easy to prepare and offers a wholesome, protein-packed meal that’s full of vibrant flavor.

Why You’ll Love This Recipe

Protein-Packed – Eggs and feta provide a filling, nutrient-rich base.
Fresh and Flavorful – Spinach adds a healthy dose of greens and color.
Easy One-Pan Meal – Cooked entirely in a cast iron skillet for minimal cleanup.
Quick to Prepare – Ready in under 30 minutes, perfect for busy mornings or casual dinners.

Ingredients

• 8 large eggs
• 1 cup fresh spinach, roughly chopped
• ½ cup reduced-fat feta cheese, crumbled
• ¼ cup milk (any kind)
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1 tbsp olive oil
• Salt and pepper, to taste
• Optional: pinch of red pepper flakes or fresh herbs (parsley, dill)

Instructions

1. Preheat and Prep
Preheat your oven to 375°F (190°C). Heat olive oil in a 10-inch cast iron skillet over medium heat.

2. Sauté Veggies
Add chopped onion and garlic to the skillet and cook until softened, about 3–4 minutes. Stir in the spinach and cook until wilted, about 2 minutes.

3. Whisk Eggs
In a bowl, whisk together eggs, milk, salt, pepper, and optional herbs or red pepper flakes.

4. Combine and Cook
Pour the egg mixture over the sautéed veggies in the skillet. Sprinkle the crumbled feta evenly on top. Let cook on the stovetop for 2–3 minutes until edges start to set.

5. Bake to Finish
Transfer the skillet to the oven and bake for 12–15 minutes until the frittata is fully set and lightly golden on top.

6. Serve
Let cool for a few minutes before slicing. Serve warm with a side salad or whole-grain toast.

Nutritional Information (Per Serving)

Calories: 180
Protein: 14g
Fat: 12g
Carbohydrates: 4g
Sugar: 1g
Fiber: 1g

Tips for Success

Use Fresh Spinach – Fresh leaves wilt better and add a vibrant color.
Feta Flavor Boost – Don’t skimp on feta for that classic tangy kick.
Don’t Overbake – The frittata should be set but still moist in the center for best texture.

Why This Recipe Works

Combining eggs with nutrient-dense spinach and flavorful feta creates a protein-rich, low-carb dish that satisfies without heaviness. Cooking in a cast iron skillet ensures even heat and a beautifully crisp edge.

This Cast Iron Spinach and Feta Frittata is an easy, nutritious, and delicious way to enjoy a wholesome meal any time of day. With fresh ingredients and simple steps, it’s a timeless recipe that never goes out of style.